Monday

A. Conditioning

For Time:
21 Hang Squat [email protected]/40kg
400m Run
15 Hang Squat [email protected]/40kg
400m Run
9 Hang Squat [email protected]/40kg
400m Run
6 Hang Squat [email protected]/40kg
400m Run
3 Hang Squat [email protected]/40kg
Score = Time

B. Strength

E3MOM 5×3 Front [email protected]%

Tuesday

A. Strength

E3MOM 4×6 Strict [email protected]/80%

B. Conditioning

For Time:
30-20-10-20-30
[email protected]/30kg
Over Bar Burpee
Score = Time

Wednesday

A. Strength

E3MOM 4×8 Bench [email protected]/75%

B. Conditioning

For Time:
3 Rounds
In Pairs
400m Run
25 Synchronised [email protected]/6kg
50 Synchronised BW Lunges
25 Synchronised Pull Ups
Score = Time

Thursday

Conditioning

For Time:
5 Rounds
6 Strict HSPU
9 Power [email protected]/40kg
12 T2B
50 Double Unders
Score = Time

Mid-Line:
3 Rounds
12 V-Ups
30 Sit Ups
Rest 90 seconds after each round

Friday

A. Strength

E3MOM 5×3 Back [email protected]%

B. Conditioning

For Time:
21-15-9
[email protected]/40kg
T2B
Score = Time

Saturday

Conditioning

For Time:
In Pairs
1000m Row
100 DB Push [email protected]/15kg
20 Synchronised Down Ups
800m Row
80 DB Push [email protected]/15kg
20 Synchronised Down Ups
600m Row
60 DB Push [email protected]/15kg
20 Synchronised Down Ups
400m row
40 DB Push [email protected]/15kg
20 Synchronised Down Ups
200m Row
20 DB Push [email protected]/15kg
20 Synchronised Down Ups
100m Row
10 DB Push [email protected]/15kg
Score = Time

Sunday

A. Strength

E3MOM 4×8 [email protected]/75%

B. Conditioning

For Time:
3 Rounds
400m Run
12 C2B Pull ups
24 KB [email protected]/16kg
Score = Time

Conditioning Classes

MONDAY/TUESDAY

AMRAP 26
20 Air Squat
10 Down Ups
20 Alt Forward Lunge
10 Burpees
20 Alt Reverse Lunge
10 Press Ups
Score = Reps

WEDNESDAY/THURSDAY

8 Rounds
In a 2 minute window
250/200m Row
12 Over Erg Burpee

Rest 8 minutes

8 Rounds
In a 2 minute window
15/12 Calorie Ski/Bike
15 Over Box [email protected]/20″

FRIDAY

AMRAP 30
In Pairs
1000m Row
100 [email protected]/6kg
800m Row
80 [email protected]/6kg
600m Row
60 [email protected]/6kg
400m Row
40 [email protected]/6kg
200m Row
20 [email protected]/6kg
Score = Reps